CAULIFLOWER AND WHITE BEAN BURGER
The Cauliflower and White Bean Burger is a light and nutritious vegan option that brings together fibre-rich legumes and cruciferous vegetables in one satisfying meal. Made with creamy white beans and tender steamed cauliflower, this burger is held together with oat flour and enhanced with garlic powder and turmeric for flavour and colour. The result is a soft yet firm patty that’s easy to pan-fry and versatile enough for wraps, bowls or classic buns. High in fibre and plant-based protein, it’s ideal for anyone seeking a dairy-free, gluten-free and wholesome main dish. The mild spice and earthy tones complement a variety of condiments and toppings. Quick to prepare and naturally low in fat, this recipe is also excellent for meal prep, freezer-friendly and easily adaptable with your favourite herbs and vegetables.
RECIPE CATEGORY
Lunch, Dinner, Main Course
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Pan-Fry, Steam, Prepared in Advance
OCCASION/HOLIDAY
Casual Dinner, Picnic, Spring, Summer, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Wheat / Gluten-Free, Healthy, Quick & Easy, High Fibre, Low Fat, Dairy-Free
DISH TYPE
Hamburger
INGREDIENTS
- ¼ cup steamed cauliflower, mashed
- ¼ cup white beans, mashed
- 1 tbsp oat flour
- ½ tsp garlic powder
- ¼ tsp ground turmeric
- Salt and pepper to taste
- 1 tsp olive oil (for pan-frying)
FULL NUTRITIONAL INFORMATION
- Calories: 249 kacl
- Fat: 5.6 g
- Saturated Fat: 0.9 g
- Carbohydrate: 37.9 g
- Sodium: 211.2 mg
- Sugar: 1.7 g
- Fiber: 9 g
- Protein: 13.6 g
- Calcium: 134.5 mg
- Iron: 6.2 mg
- Potassium: 1050.8 mg
PREPARATION
- Mash the Cauliflower And Beans: In a mixing bowl, mash the steamed cauliflower and white beans together until they are mostly smooth but have a bit of texture.
- Add Dry Ingredients: Stir in oat flour, garlic powder, turmeric, salt and pepper. Mix thoroughly until fully combined.
- Let The Mixture Rest: Allow the mixture to rest for 3–5 minutes so the flour absorbs moisture and helps bind the patty.
- Shape The Patty: Form the mixture into one firm patty using clean hands. If it’s too loose, add a bit more oat flour.
- Preheat The Pan: Heat olive oil in a non-stick pan over medium heat.
- Cook The Burger: Cook the patty for 3–4 minutes on each side until golden brown and crisp on the edges.
- Serve Warm: Serve immediately in a bun, lettuce wrap or over greens with your favourite sauces.
PREP TIME
6 minutes
COOKING TIME
8 minutes
TIPS
- Steam Cauliflower Soft: Make sure the cauliflower is well-steamed and mashable before combining.
- Mash Thoroughly: The smoother the bean and cauliflower base, the better the patty will bind.
- Resting Time Is Essential: Oat flour needs a few minutes to soak up moisture, so don’t skip this step.
- Control Moisture: If mixture is too wet, add more oat flour, 1 tsp at a time.
- Use A Flat Spatula: This helps keep the patty intact when flipping.
VARIATIONS
- Add Herbs: Mix in parsley, dill or chives for added freshness.
- Spicy Option: Add a pinch of cayenne or red pepper flakes.
- Add Lemon: A splash of lemon juice or zest brightens the flavour.
- Include Veggies: Grated courgette or carrot can be added for variety.
- Boost Protein: Add 1 tsp hemp or chia seeds for more plant protein.
- Cheesy Note: Stir in 1 tbsp nutritional yeast for savoury depth.
PREPPING AND STORAGE
- Make Ahead: Mix and shape the patty a day ahead, cover and refrigerate.
- Refrigeration: Store cooked patties in an airtight container for up to 3 days.
- Freezing Instructions: Freeze uncooked patties on a tray, then store with parchment between layers in a container.
- Reheating: Reheat gently in a pan or oven. Avoid microwaving to retain the crispness.